You have the power to prevent type 2 diabetes. Even if you have risk factors or a family history of diabetes, there are things you can do to prevent yourself from getting the disease. Losing a small amount of weight, being physically active for 30 minutes five days a week and making healthy food choices can help you prevent diabetes. The following tips will give you some ideas of how to get started.
- Move more. Get up, get out and get moving. Walk, dance, bike ride, swim or play ball with your friends or family. It doesn’t matter what you do as long as you enjoy it. Try different things to keep it fun.
- Make healthy food choices. Focus on eating less. Eat fiber-rich fruits and vegetables each day. Choose whole grain foods such as whole wheat bread and crackers, oatmeal, brown rice and cereals. Cut down on fatty and fried foods. You still can have foods you enjoy – just eat smaller servings. Choose water to drink.
- Take off some weight. Once you start eating less and moving more, you’ll lose weight. By losing just 10 pounds, you can cut your chances of getting diabetes.
- Set goals you can meet. Start by making small changes. Try being active for 15 minutes a day this week. Add five minutes each week until you’ve built up to at least 30 minutes five days a week. Try to cut 100 calories out of your diet each day (that’s only one can of soda). Slowly reduce your calories over time. Talk to your doctor about your goals.
- Record your progress. Write down all the things you eat and drink and the number of minutes you are active. Keeping a diary is one of the best ways to stay focused and reach your goals.
- Get help. You don’t have to prevent diabetes alone. Ask your family and friends to help you out. Involve them in your activities. You can help each other move more, eat less and live a healthy life. Go for a walk together or play a pick-up game of basketball. Join a support group in your area to help stay on track.
- Keep at it. Making even small changes is hard in the beginning. Try to add one new change a week. If you get off track, start again and keep going.
Source: National Diabetes Education Program
http://ndep.nih.gov/diabetes/pubs/Power_tips.pdf